Damper and Drag Factor Rowing Machine Workout скачать в хорошем качестве

Damper and Drag Factor Rowing Machine Workout

Today we're bringing you a workout that will hopefully bring you your ultimate drag factor to work with! Now for the math: 5 sets of 6 rounds of 20 seconds on/10 seconds off (5 rounds of 3 min) Round 1: Row at your body weight in pounds, in watts Round 2: Add 20% of your body weight Rounds 3 through 5: Add that same number to each of these rounds Round 6: Full out sprint (bananas, start sprinting with about 3 seconds left in the rest) Each of these rounds you will hold the following damper settings, in the following order: 4, 8, 2, 6, and 10. This should be programmed as intervals -- time -- 20 seconds on -- 10 seconds rest. Once you're done with the rounds, give yourself 6 minutes of rest. Once you're done, go to your memory function and analyze that data! JOIN THE DARK HORSE FAMILY 🏴 ASENSEI TRAINING PLAN: https://bit.ly/2mkmUH8 🏴 THE TRAINING PLAN - Become a PREMIUM member by joining the Dark Horse App where you'll get all our workouts + extra programming AD FREE: app.darkhorserowing.com 🏴 BECOME A DARK HORSE TRAINER: https://darkhorserowing.com/academy/ 🏴 SUBSCRIBE TO OUR TRIBE: 👉🏽 https://bit.ly/2lwLuEx 👈🏽 🏴 DARK HORSE GEAR: https://darkhorserowing.com/shop/ FOLLOW 🐎 WEBSITE: https://darkhorserowing.com/ 🐎 INSTAGRAM:   / darkhorserowing   🐎 FACEBOOK:   / darkhorserowing   MY GEAR (If you're buying any gear & you find value in our videos, please consider buying through our links as it helps us to continue bringing you great content) 🚣🏼♂️ CONCEPT2 MODEL D: https://tidd.ly/3UBocbW 🚣🏼♂️ CONCEPT2 BIKEERG: https://amzn.to/2ZKIIK7 🚣🏼♂️ CONCEPT2 SKIERG: https://amzn.to/2ZOcHRo 🚣🏼♂️ SKIERG STAND: https://amzn.to/2Lrk77Y 🚣🏼♂️ WATER ROWER: https://amzn.to/2HHmYJ5 🚣🏼♂️ PRETTY COOL SEAT COVER: https://amzn.to/2NMNl47 🚣🏼♂️ SEAT CUSHION: https://bit.ly/3fdesR7 🚣🏼♂️ FLOOR MAT FOR YOUR ROWING MACHINE: https://amzn.to/2ZMW1d3 🚣🏼♂️ SAND BAGS: https://amzn.to/2ZQjryp 🚣🏼♂️ KETTLEBELLS: https://amzn.to/2NJmsy1 🚣🏼♂️ BARBELLS: https://amzn.to/2LhVhIP 🚣🏼♂️ PLATES: https://amzn.to/2Uoy76s 🚣🏼♂️ SQUAT RACK: https://amzn.to/2zSP4fP MOBILITY TOOLS 🛠 MASSAGE BALL KIT: https://amzn.to/2UpW2md 🛠 THE BEST FOAM ROLLER: https://amzn.to/2LkgmSQ 🛠 MY FAVORITE BANDS: https://amzn.to/2Lnnk8F GREAT BOOKS TO UNDERSTAND ROWING 📖 BOYS IN THE BOAT: https://amzn.to/2LkgBgI 📖 4 YEAR OLYMPIAN: https://amzn.to/2ZN8Q7h 📖 ASSAULT ON LAKE CASITAS: https://amzn.to/2MStW1T 📖 ROWING BLAZERS: https://amzn.to/2MQPPPi